RAISE THE STEAKS

EDITORIAL

Editor Isaac Williams Art Director Xavier Robleda

EDITOR’S LETTER

ISSUE 274 FEBRUARY 2023 We’ve made a conscious

INSIDE: HOW TO…

1 Sail around the world Single-handed sailors and

TRAINNER

Steve Backshall, cover star and record-breaking adventurer, reveals the training methods that keep him functionally fit in his fifties

5 WAYS TO STRESS LESS

High stress on a daily basis will undermine virtually any health and fitness goal. Try these quick tips to lower your levels

RULES OF FAT LOSS

Photography: Shutterstock 1 MORE MUSCLE = LESS FAT

PUSH & PULL

The air bike is an excellent cardio machine for pushing your lung capacity and general endurance to the limits

HEALTH CHECK: WHAT TO DO ABOUT HAIR LOSS

*Access to treatment is subject to an online

STUFF OF DREAMS

Eight Sleep’s Pod 3 Cover is the temperature-regulating mattress topper promising to improve your sleep, boost energy and seamlessly fit onto any mattress. Putting his body on the line, MF’s editor Isaac Williams conducted months of gruelling sleep testing to verify those claims

WEAR THE TROUSERS

Whether you’re just walking to the gym, lifting big or training outside, these are our favourite sweatpants for both style and substance

TIME TO ADJUST

If you’re looking for one set of weights to do it all, adjustable dumbbells are the way forward

ALL AT SEA

Competing alone on the open ocean for months at a time, single-handed sailors are some of the toughest athletes on the planet

IT’S YOUR RESPON SIBILITY”

NO, IT BLOODY ISN’T!

GET FIT IN THE KITCHEN

QUINOA PILAF Ingredients (serves 2): - 60g quinoa

GRAIN CHECK

Liven up lunchtimes with this protein-rich salad bowl

D TOTAL

If you’re looking to top up your vitamin D levels, these are our favourite supplement options

GUT GOODNESS

Satisfy your stomach with these fibre-rich supplements

TRAINER

FUNCTIONAL STRENGTH

FUNCTIONAL FIFTIES

Here’s one of the functional workouts Steve Backshall uses to maintain expedition-ready conditioning and a body that stands the test of time

PULL YOUR WEIGHT

The pull-up bar is an excellent tool for building serious strength – here’s how

ADD LEAN MUSCLE IN SIX WEEKS

This six-week training programme has been designed so you can add new muscle mass while burning excess body fat as quickly as possible. There are four workouts a week, and although the moves you will do in each workout stay largely the same for all six weeks, either the reps per set or sets per workout will increase each week, to keep your progress moving in the right direction. Stick to the exact workout plan, so you do the exercises listed in each workout in the order indicated, and keep to the sets, reps, tempo and rest periods detailed. By following this plan perfectly, you’ll be able to add muscle and burn fat to build a bigger, stronger, leaner physique.

STAY MOBILE

Improve your recovery and range of motion with this post-workout mobility routine from pliability

THINK BIG

If you want to maximise muscle growth without much extra effort, you need to really think about what you’re doing

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